Safe Exercise in Pregnancy

All women without complications are encouraged to participate in regular

exercise during pregnancy as part of a healthy lifestyle. Seek advice from your
midwife, doctor or physiotherapist prior to starting an exercise program if you
have pregnancy related complications or concerns.

Safe exercise in pregnancy

 

 

Women are encouraged to maintain a healthy level of fitness rather than striving

for peak fitness. This may include aerobic,strength and stretching exercise.

For most women, 30 minutes of moderate aerobic exercise most days is encouraged.

You should be able to hold a conversation easily whilst exercising.

If you have not regularly exercised before pregnancy, gradually increase activity by

adding five minutes to your exercise program per week, until you reach 30 minutes per day.

Safe exercise options that combine aerobic and strengthening include walking,

swimming, yoga, pilates and/or specific antenatal exercise classes.

If using weights or resistance equipment for strengthening, avoid weights causing you to strain or hold your breath.

 

Choose a lighter resistance than normal.

Avoid activities with high risk of abdominal trauma/ physical contact, especially after

the first trimester e.g. horse-riding,mountain bike riding, skiing.

Choose well ventilated areas when exercising to avoid overheating. Ensure adequate hydration. A thorough warm up and cool down is essential before aerobic or strength exercise.

Stop and seek medical advice if you experience vaginal loss, excessive shortness of breath (prior to/ during

exercise), dizziness, headache, or pain while exercising.

Simple exercises for home

Key exercises you can perform at home include pelvic floor muscle exercises,

tummy exercises and a range of gentle stretches.

Pelvic floor muscle exercises

Your pelvic floor muscles stretch like a trampoline across the floor of the pelvis,

running from the coccyx (tailbone) at the back through to the pubic bone at the front,

and sideways to the sitting bones.

The pelvic floor muscles play a large part in bladder and bowel control, as well as

sexual function. They provide support and stability around your pelvic joints and

organs. These muscles are normally firm and thick.

Tighten your pelvic floor muscles by

 

> Squeezing around the birth canal, front and back passages all at once, lifting up

 

and inwards as if you were trying to hold in wind and a wee at the same time

squeeze and lift). Relax your legs, upper tummy, buttocks and keep your spine still.

> Hold each contraction for 2-3 seconds

Release and relax. You should feel a definite letting go of the muscles.

 

Gradually increase the length of hold as able, aiming for 6-10 seconds. Continue to breathe normally through the contraction.

 

> Repeat the contraction as many times as

you can, aiming for 8-12 repetitions. Rest for about five seconds between contractions.

> Aim to perform three sets of pelvic floor muscle exercises daily.

 

Physiotherapy fact sheet Abdominal muscle exercises

There are four different tummy muscles:

The rectus abdominus muscles may separate during  pregnancy. This can be seen as a bulge or peak when

lifting your head and observing your tummy. It is important to avoid sit-up exercises or any other

activities where this bulge is visible.

Abdominal bracing

The deep transverse abdominus muscle acts like a corset around your lower spine to assist with good

posture, maintain abdominal tone and provide support to protect your back and pelvis.

Tighten this muscle by gently drawing your lower tummy towards your spine. Hold this contraction whilst

breathing and keeping your upper tummy relaxed. Aim to gradually increase this hold to 10 seconds and

repeat 10 times. This can be performed regularlythrough the day.

Pelvic tilt exercises

This exercise can help keep your tummy muscles strong, minimise tummy separation, help with your

posture, reduce low back pain, pelvic joint pain and round ligament pain.

Start by standing with knees bent. Gently flatten the curve of your lower back by tilting your pelvis/hips

backwards. Aim to hold for 3-5 seconds and repeat 10 times. This can be performed regularly through the

day. Do this in standing, lying or on a gym ball.

Combining pelvic floor muscle and abdominal muscle bracing

Your tummy and pelvic floor muscles work to braceand protect your pelvis and back as well as support

your pelvic organs.

Whenever you lift anything, cough, sneeze, push, pull or change position (eg roll over in bed, get out of a chair), remember to first tighten your pelvic floor muscles and brace your tummy muscles. It is particularly important to remember this when lifting weights/ using resistance machines.

This technique should be continued throughout your life to protect your pelvic muscles, pelvic organs and

spine from strain.

Stretching exercises

Pregnancy changes your shape, weight and causes softening of ligaments. This places some joints and

muscles under increased stress. The following exercises may help relieve the discomfort that may

result. These exercises can be performed in addition to aerobic and strength exercises on a daily basis. If you

have pre-existing musculoskeletal problems, seek advice from your treating healthcare provider prior to

starting these exercises.Each exercise is labelled as Short - “S” or Long - “L”.

 

> For “S” exercises: hold the stretch for 5 seconds. Repeat 5-10 times.

> For “L” exercises: hold the stretch for 20-30 seconds. Repeat 2-3 times.

 

Do not bounce with any of the exercises. Work within your comfort zone.

 

Chin Tuck – “S”

 

 

Draw your chin in as if sliding a drawer closed, keeping your eyes level. Stop when you feel a gentle stretch at

the back of the neck.

Neck Stretch (Upper Trapezius) – “L”

 

 

Tip your head to side, taking ear toward shoulder, keep looking straight ahead. Stop when you feel

a stretch along opposite side of neck.

Neck Stretch (Levator Scapulae) – “L”

 

 

Turn your head to side then look down to the armpit on same side. Stop when you feel a stretch along

opposite side of neck down to shoulder blade.

“Bow and Arrow” (Upper Back Stretch) – “S”

 

 

Stand with arms outstretched in front of you. Imagine you are setting up to use a “bow and arrow” – bend

 

one elbow and take it behind you, turning your head to follow it, at the same time reach the other arm

forwards. Come back to the starting position and repeat on other side.

Calf Stretch – “L”

 

 

Stand with your feet hip width apart and take a step backward. Keep your hips pointing straight ahead and

press the back heel down until you feel a stretch in the lower part of the back leg. Repeat with your back knee

bent to stretch your lower calf.

“Stop, Don’t Shoot” (Upper Back Stretch) – “S”

 

Sit with arms in a “stop sign” position. In order to feel a stretch between the shoulder blades and into the

upper back, think of squeezing your shoulder blades together as your elbows moves gently backward and

you lift your breastbone slightly.

Buttock Stretch – “L”

 

 

Keep your back straight and lean forward from the hips, gently pressing down on the crossed knee.

You should feel stretch in buttock of bent leg.

Hamstring Stretch – “L”

 

 

Turn your body towards the foot of your straight leg. Keep your body in line with the straight leg. Bend from

the hips to lower your chest towards your leg. You should feel a stretch at the back of the thigh.

Groin Stretch – “L”

 

 

Sit up tall, placing a rolled towel or small cushion under your bottom to assist (if you like). Keeping a straight

back, allow your knees to open towards the floor,leaning forward from the hips for more stretch.

Spine Stretch – “S”

 

 

Turn your body away from the straight leg. Reach out to touch your fingers to your toes or mid-shin. Increase

the stretch by reaching your other arm overhead.You should feel a stretch though the side of your

body and upper back as well as the back of your thigh. Need dosage.

“Child’s Pose” (Upper Back Stretch) – “L”

 

 

With knees slightly apart to allow room for your tummy,lower your chest down between your knees with arms

outstretched. Try to keep your sitting bones on thefloor. You should feel a stretch through the length of

the spine.

“Cat/Cow” (Spine Stretch) – “S” or “L”

 

Tuck your chin and tuck your tailbone underneath you,arching your upper back. Release and come back to

your start position.

“Thread the Needle” (Upper Back Stretch) – “S”

 

 

Start on your hands and knees. Lift one arm out to the side and look up towards your fingertips. You should

feel a gentle stretch between the shoulder blades. Now take your hand underneath you and “thread” it through

to the other side, following it with your gaze. You should feel this around the ribs.

Hip Flexor Stretch - “L”

Start kneeling and take one leg out in front,keeping the knee bent. Focus on tilting

your pelvis, drawing your lower tummy inwards and tucking your tailbone under.You should feel a stretch in the front of thehip of your back leg. Gently shift yourweight forwards to increase the stretch.

“Crocodile” (Upper Back Stretch) – “S” or “L”

Place a pillow under your head for comfort.Your body should be in a straight line to start.

 Open your top arm towards the ceiling and take it gently behind you turning your head to follow it.

 

The focus is on feeling a stretch across the front of thechest and through the rib cage.